GLUTEUS MAXIMUS RECRUITMENT

THROUGH

THE BASI PILATES BLOCK SYSTEM

BODY ARTS AND SCIENCE INTERNATIONAL

Teresa Dalla Torre

BASI CTTC 2018

Ballito, South Africa

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ABSTRACT

People have different reasons for starting Pilates, for some it’s to increase their

flexibility or to reduce back pain, for most it is to strengthen their core. Pilates trains

and recruits the abdominals to provide a strong core which in turn provides pelvic

lumbar stabilisation (PLS) around which other exercises, such as arm and leg work

challenge the core, much like the movements of daily living where our arms and legs

move around a strong core that stabilises our spine against these external limb

moments.

The gluteus maximus muscle plays an important role in pelvic lumbar stabilisation.

Pilates is important for improving core strength and stability. Most of the Pilates

exercises demand PLS achieved by the abdominals. Gluteus maximus is also an

important muscle for PLS and yet there is no cueing for gluteus maximus specifically in

the repertoire of exercises. The purpose of this case study is to cue for gluteus maximus

in the BASI Pilates repertoire of exercises, and to ascertain the effects of this

recruitment in terms of hip extension activation sequencing and the client’s awareness

of this muscle with regards to its presence and activation.

Tarryn, a 32 year old elite trail runner and Pilates instructor complained of right sided

lower back pain. On testing, she showed aberrant hip extension recruitment patterns. A

30-session BASI Pilates Block exercise program was instituted where there was cueing

for gluteus maximus activation and recruitment specifically.

On completion of the program, Tarryn showed improved hip extension recruitment

patterns, awareness of her gluteus maximus and improved PLS with hip extension

range of motion with respect to the Gluteals Kneeling exercises. These results suggest

that with specific gluteus maximus cueing within the BASI Pilates Block of exercise

repertoire, gains may be made with respect to hip extension recruitment patterns as

well as improved pelvic lumbar stabilisation and client awareness.

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Table of Contents

1. Introduction ............................................................................................................ 4

2. Anatomy of the Gluteus Maximus Muscle ............................................................... 4

3. Functions of the Gluteus Maximus Muscle .............................................................. 7

4. Verbal and Tactile Cueing for Gluteus Maximus Activation ..................................... 8

5. Case Study: Tarryn Lopez ....................................................................................... 9

6. The 30-session BASI Program ............................................................................... 11

7. Outcome............................................................................................................... 16

8. Conclusion ............................................................................................................ 18

9. References ............................................................................................................ 19

Table 1: The 30-Session BASI Pilates Program………………………………………..……………12

Figure 1: Muscles of the Hip and Posterior Thigh - A Posterior View Showing the Gluteus

Maximus Muscle…………………………………………….………………………………………………..5

Figure 2: Muscles of the Back: Superficial Layers Showing Gluteus Maximus Connection

with TLF and the Latissimus Dorsi Muscle………………………………………………….…………6

Figure 3: Prone Hip Extension Test…………………………………………………………………….10

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1. Introduction

The gluteus maximus is the strongest and largest muscle of the body. The gluteus

maximus is not only a powerful hip extensor but also plays an important role in pelvic

and spinal stabilisation.The gluteus maximus allows us to maintain an upright position

needed for bipedalism. Through evolution the gluteus maximus enlarged in humans as

a means to stabilise the trunk while standing and counteract the high impact forces that

tend to flex the trunk anteriorly during running and sprinting. Consequently, the gluteus

muscles gradually lose tone during our chair-laden lifestyle, or through muscle

imbalances that have occurred across the lumbopelvic hip complex, resulting in

inhibition and delayed activation. Low back pain has been associated with inhibition of

the gluteus maximus. The activation of the gluteus maximus during hip extension is

delayed in people with a history of low back pain compared to people with no back

pain. In people with low back pain, hip extension is initiated by the hamstrings and

erector spinae instead of the gluteus maximus. Even after the episode of low back pain

has resolved, the altered firing patterns in the gluteus maximus remains.

2. Anatomy of the Gluteus Maximus Muscle

This muscle attaches extensively to the pelvic girdle. It arises from the posterior gluteal

line of the innominate, the dorsum of the lower lateral sacrum and coccyx, the

aponeurosis of the erector spinae muscle, the sacrotuberous ligament, the superficial

laminae of the posterior Thoracolumbar Fascia (TLF) and the fascia covering the gluteus

medius muscle. In the pelvis, the gluteus maximus blends with the ipsilateral multifidus

through the raphe of the TLF and the contralateral latissimus dorsi through the

superficial laminae of the TLF. Less than one-half of this muscle attaches directly to the

gluteal tuberosity of the femur. The remainder inserts into the iliotibial tract of the

fascia lata.

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Figure 1: Muscles of the Hip and Posterior Thigh - A Posterior View Showing the

Gluteus Maximus Muscle

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Figure 2: Muscles of the Back: Superficial Layers Showing Gluteus Maximus

Connection with TLF and the Latissimus Dorsi Muscles

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3. Functions of the Gluteus Maximus Muscle

The gluteus maximus is the strongest muscle of the body and has a multi-tasking

function. This muscle is able to combine a local stabiliser, global stabiliser and global

mobiliser role.

As a local stabiliser it provides segmental stabilisation:

Force closure of the sacroiliac joint:

The gluteus maximus provides stability to the sacroiliac joint (SI joint) by bracing

and compression. Excess movement at the SI joint would compromise the L5-S1

intervertebral joints and disc and could lead to SI joint dysfunction and low back

pain.

Control and centralise the femur in the hip socket (acetabulum):

Co-contraction with psoas major contributes to lumbo-sacral stabilisation.

Segmental stabilisation of the vertebrae by directly tensing the TLF:

The gluteus maximus also provides lower back stability through its connection with

the erector spinae and TLF. Some of its fibres are continuous with the fibres of the

erector spinae. A contraction of the gluteus maximus generates tension in the

erector spinae muscle on the same side, providing stiffness to the spinal column.

Gluteus maximus contraction also exerts a pull on the lower end of the TLF, which is

a thick layer of ligamentous connective tissue. Tightening of this fascia stabilises

the vertebrae.

Indirectly by triggering the deep lumbar multifidus.

As a global stabiliser it provides:

Eccentric lengthening or isometric holding to control range of motion i.e.

sagittal plane stabilisation of the trunk during walking, running and standing via

eccentric control of hip flexion.

Control of trunk rotation during gait through the connection with the contralateral

latissimus dorsi muscle (Posterior Oblique System).

Frontal plane stabilisation of the pelvis during single-leg stance (resisting gravity’s

hip adduction torque).

Control of the stance leg in the frontal (preventing adduction of the thigh) and

transverse plane (preventing internal rotation of the thigh).

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As a global mobiliser it produces high force power:

Hip extension.

External rotation of the hip.

Superior fibers: hip abduction.

Lower fibers: hip adduction.

In summary, the gluteus maximus provides for pelvic lumbar stability, segmental

stabilisation of the vertebrae, concentric control of hip extension, eccentric control of

hip flexion and single-leg balance.

The pelvic lumbar stabilising function and intersegmental motion control of vertebrae

through the action of gluteus maximus supports the view that activating and

strengthening the gluteus maximus muscle needs to form an important part of the core

routine. Inhibition and delayed activation of the gluteus maximus compromises pelvic

stability. This can result in compensation by the lower back as well as additional altered

muscular firing patterns and function. Likewise, low back pain and lower body injuries

result in delayed and reduced glute activation with concurrent hamstring and low back

compensation.

4. Verbal and Tactile Cueing for Gluteus Maximus

Activation

Effective cueing is integral to successful Pilates teaching and as such I primarily used

verbal and tactile cueing to assist Tarryn with gluteus maximus activation or

engagement.

Firstly, I cued for gluteus maximus activation in most exercises where there was

opportunity to engage gluteus maximus either in isometric, concentric or eccentric

contraction. Secondly, special attention was made to ensure that Tarryn maintained

pelvic lumbar stabilisation throughout the activation of gluteus maximus. Lastly, for

each exercise, I cued specifically to those aspects specific and unique to that exercise in

addition to cueing for gluteus maximus.

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Verbal cueing consisted of “squeeze your glutes” to elicit gluteus maximus recruitment.

For seated exercises, the cueing used was “sitting on a hot plate”. Exercises that made

use of external rotation and extension of the hip, the phrase “wrap your thigh

outwards” to enhance activation of gluteus maximus and take full advantage of the

external rotation component of the exercise.

Permission was attained from Tarryn before I performed tactile cueing. Tactile cueing

entailed placing firm deliberate finger/s on Tarryn’s gluteus maximus and feeling for the

engagement before or during the exercise. In addition to tactile cueing I also closely

observed for gluteus maximus activation. As Tarryn became more aware and proficient

at engaging the gluteus maximus, I reduced the tactile cueing.

5. Case Study: Tarryn Lopez

Tarryn Lopez is a 32-year old Pilates Instructor and an elite trail runner.Tarryn

complained of right sided lower back pain, especially felt when she ran longer trail

distances. Although Tarryn does not engage in a sedentary lifestyle and is very active,

she displayed aberrant hip extension patterns on testing. When testing both legs,

Tarryn recruited the erector erector spinae muscle before the gluteus maximus muscle

and also showed reduced hip extension range of motion in both hips. Increased lumbar

lordosis resulted when asked to extend each leg further. Thus, in addition to abnormal

hip extension sequencing, Tarryn exhibited reduced hip extension range of motion as

well as compensatory recruitment of the erector spinae muscles. A thirty-session

progressive BASI Pilates program was instituted with specific cueing for gluteus

maximus activation with the expectation of improved hip extension patterns. Prone Hip

Extension measurements were taken before the first, eleventh, twenty-first and

thirtieth Pilates exercise sessions.

Prone Hip Extension Test

This test assesses the pattern of muscle firing and thus muscle imbalances.

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Procedure:

The client lies prone with feet hanging off the end of the table to allow for neutral

leg rotation.

The head is in a neutral position.

The client is asked to lift a straight leg toward the ceiling about 6 inches off the

table.

The ipsilateral gluteus maximus muscle and bilateral lumbar erector spinae muscles

are palpated to assess recruitment sequencing.

The following normal activation sequence is palpated and observed:

Hamstring and gluteus maximus muscles, then

Contralateral lumbar erector spinae muscles, and then

Ipsilateral lumbar erector spinae muscles.

Results

A positive result for this test is lumbar erector spinae muscle recruitment before the

gluteus maximus muscle.

Indications of an abnormal movement pattern would also include trembling during the

first 20 degrees of movement, decreased extension range of motion, early

hyperlordosis, lateral or rotational deviations of the lumbar spine, recruitment of upper

back/cervical musculature, and an inability to maintain extension of the knee.

Figure 3: Prone Hip Extension Test

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6. The 30-session BASI Program

BLOCK Sessions 1 - 10 Sessions 11 - 20 Sessions 21 - 30

WARM UP Roll Down

Pelvic Curl

Spine Twist Supine

Chest Lift

Chest with Rotation

Roll Down

Pelvic Curl

Spine Twist Supine

Chest Lift

Chest with Rotation

Roll Down

Roll Up

Spine Twist Supine

Double Leg Stretch

Single Leg Stretch

FOOT WORK Reformer

Parallel Heels

Parallel Toes

V-position Toes

Open V Heels

Open V Toes

Calf Raises

Prances

Single Leg Heel

Single Leg Toes

Cadillac

Parallel Heels

Parallel Toes

V-position Toes

Open V Heels

Open V Toes

Calf Raises

Prances

Single Leg Heel

Single Leg Toes

Wunda Chair

Parallel Heels

Parallel Toes

V-position Toes

Open V Heels

Open V Toes

Calf Raises

Single Leg Heel

Single Leg Toes

ABDOMINAL

WORK

Reformer

Hundred Prep

Coordination

Cadillac

Roll Up with Roll Up bar

Roll Up Top Loaded

Reformer

Double Legs

Double Legs with

Rotation

HIP WORK Reformer

Supine Leg Series Basic

Frog

Down Circles

Up Circles

Openings

Cadillac

Supine Leg Series Basic

Frog

Down Circles

Up Circles

Walking

Bicycle & Reverse

Cadillac

Supine Single Leg Series

Frog

Down Circles

Up Circles

Hip Extension

Bicycle & Reverse

SPINAL

ARTICULATION

Not recommended for the

first 10 sessions

Reformer

Bottom Lift

Bottom Lift & Extensions

Wunda Chair

Pelvic Curl

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Table 1: The 30-Session BASI Pilates Program

STRETCHES Ladder Barrel

Gluteals

Hamstrings

Adductors

Hip Flexors

Ladder Barrel

Gluteals

Hamstrings

Adductors

Hip Flexors

Ladder Barrel

Gluteals

Hamstrings

Adductors

Hip Flexors

FULL BODY

INTEGRATION

F/I

Not recommended for the

first 10 sessions

Reformer

Elephant

Reformer

Down Stretch

ARM WORK Reformer

Arms Supine Series

Extension

Adduction

Up Circles

Down Circles

Triceps

Wunda Chair

Frog Back

Reformer

Arms Sitting Series

Chest Expansion

Biceps

Rhomboids

Hug-A-Tree

Salute

FULL BODY

INTEGRATION

A/M

Not recommended for the

first 10 sessions

Not recommended for the

first 20 sessions

Reformer

Balance Control Back

LEG WORK Gluteals Kneeling Series

No weights

Hip Extension Bent Knee

Hip Abduction Bent Knee

Hip Extension Straight Leg

Adductor Lift

Gluteals Kneeling Series

With 1kg ankle weights

Hip Extension Bent Knee

Hip Abduction Bent Knee

Hip Extension Straight Leg

Adductor Lift

Wunda Chair

Forward Lunge

LATERAL

FLEXION/

ROTATION

Wunda Chair

Side Stretch

Ladder Barrel

Side Over Prep

Cadillac

Side Lift

BACK

EXTENSION

Reformer

Pulling Straps 2

Avalon Barrel

High Swan

Step Barrel

Swan

Roll Down Roll Down Roll Down

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NOTES:

I followed the guidelines to the Progressive Layering of the Block System even though

Tarryn is an experienced Pilates Instructor. I did this for two reasons, firstly I did not

realise I could start including spinal articulation and Full Body Integration from session 1

with Tarryn an experienced Pilates instructor, and secondly, in hindsight, following the

progressive system gave me the time and mindfulness to cue for gluteus maximus as

effectively as I could. I don’t believe that leaving the aforementioned sections out would

have had an impact on the results as they were included in subsequent sessions.

WARM UP

Pelvic Curl: Cued to “squeeze your glutes at the up phase of the pelvic curl before

the inhale whilst maintaining PLS.

Roll UP: Cued to “squeeze your glutes” or “sitting on a hot plate” when in the seated

roll up position and relax them for the roll down.

Double Leg Stretch: Cued to “squeeze your glutes” on the inhale.

FOOT WORK

Reformer Foot Series

Emphasis placed on keeping a neutral pelvis as well as PLS throughout the movement.

Movement initiated from the hamstrings, cued to “squeeze your glutes” with hip

extension and as well as to “wrap your thigh outwards” with hip extension and external

rotation.

Cadillac Foot Series

Emphasis placed on keeping a neutral pelvis with the sacrum anchored as well as PLS

throughout the movement.

Movement initiated from the hamstrings, cued to “squeeze your glutes” at knee

extension and as well as to “wrap your thigh outwards” with knee extension and hip

external rotation.

Wunda Chair Foot Series

Emphasis placed on keeping a neutral pelvis as well as PLS and trunk postural stability

throughout the movement.

Movement initiated from the hamstrings and then cued “sitting on a hot plate”.

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ABDOMINAL WORK

Hundred Prep: Emphasis placed on keeping a neutral pelvis and PLS throughout the

movement and to “squeeze your glutes” on the exhale.

Coordination: Cued the same as Hundred Prep.

Roll Up with Roll Up Bar: “Cued to squeeze your glutes” or “sitting on a hot plate”

when in the seated roll up position and relax them for the roll down.

Roll Up Top Loaded: cued the same as Roll Up with Roll Up Bar.

Double Leg & Double Leg with Rotation: Cued to “squeeze your glutes” on the

inhale.

HIP WORK

Focused on hip dissociation with emphasis placed on keeping a neutral pelvis, as well

as PLS throughout the hip movements.

Frog: Cued to “squeeze your glutes” at knee extension.

Down & Up Circles: Cued to “squeeze your glutes” and “wrap your thigh outwards”

when the legs where extended and towards hip abduction. For single leg Cadillac

work, cued to “squeeze your glutes” when the leg was lowered as well as towards

hip abduction.

Openings: Cued to “squeeze your glutes” towards hip abduction.

Walking, Bicycle & Reverse: Did not cue for gluteus maximus here due to the

complexity of these exercises whilst also endeavoring to maintain PLS during their

execution.

Cadillac Supine Single Leg Series: Single leg hip work is beneficial for addressing

muscular imbalances between the lower limbs.

SPINAL ARTICULATION

Bottom Lift and with Extensions: Cued to “squeeze your glutes” in the up phase of

the spinal articulation as well as to keep the pelvis lifted and hips extended as the

carriage returns to the stopper.

Pelvic Curl: Cued to “squeeze your glutes” in the up phase of the spinal articulation.

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STRETCHES

I thought it beneficial for Tarryn to stretch her gluteals, hamstrings, adductors and hip

flexors. My reasoning for stretching these muscles were as follow:

Gluteals: gently stretching the muscle I am cueing for and training, i.e. gluteus

maximus.

Hamstrings: the hamstring muscle is a postural muscle and therefore prone to

tightness and overactivity. The propensity of hamstring muscles to develop

tightness and hyperactivity is associated with a corresponding tendency for the

gluteus maximus to become lax and inhibited.

Adductors: Because the adductor magnus muscle shares a common function with

the hamstring muscle (hip extension), adductors are also stretched.

Hip flexors: If a postural muscle such as iliopsoas becomes shortened from overuse,

it will mechanically limit the range of motion of the gluteus maximus, its

antagonist, and will neurologically inhibit its action.

FULL BODY INTEGRATION F/I

Elephant: took advantage of the hamstring stretch.

Down Stretch: Cued to “squeeze your glutes” while exhaling keeping a bias towards

a posterior pelvis to protect the lumbar spine.

ARM WORK

Arms Supine Series: Cued to “squeeze your glutes” on the exhale, all the time

keeping a neutral pelvis.

Frog Back: Cued to “squeeze your glutes” on the exhale, taking advantage of the

external rotation of the hip.

Arms Sitting Series: Cued “sitting on a hot plate” on the exhale.

FULL BODY INTEGRATION A/M

Balance Control Back: Cued to “squeeze your glutes” in preparation of the exhale and

continue all the way to the diagonal position.

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LEG WORK

Gluteals Kneeling Series (with or without weights): For the first 10 sessions no

weights were used in this series in order to make sure Tarryn recruited gluteus

maximus via tactile cueing and palpation and that PLS was held and maintained for

the whole movement. Cued to “squeeze your glutes” on the exhale and to hold the

eccentric contraction on the inhale. Ankle weights (1kg) were added to each leg

from session 11 – 20, this had the effect of providing resistance and thus increasing

gluteus maximus strength.

Forward Lunge: This exercise mimics one of gluteus maximus’ functions, i.e.

climbing upstairs, however with added proprioceptive challenge in the single leg

stance. Cued to “squeeze your glutes” in preparation of the exhale and to continue

the contraction to foot lifting off the pedal, to relax the contraction momentarily,

and to continue the eccentric contraction on the inhale going down with the

unsupported leg.

LATERAL FLEXION/ROTATION

Cued to “squeeze your glutes” on the exhale of the exercise.

BACK EXTENSION

Pulling Straps 2: Good exercise as it also engages the latissimus dorsi, an important

muscle that acts with gluteus maximus to stabilise the pelvis across the sacroiliac

joint. Cued to “squeeze your glutes”on adduction of the shoulders after the trunk

lifted. Observed for pelvic lumbar stability.

High Swan and Swan: Beneficial exercises for the back and hip extensor muscles.

7. Outcome

The Prone Hip Extension Test measurements were taken before the 1st, 11th, 21st and

30th session to assess whether activating or engaging the gluteus maximus throughout

the repertoire of BASI Pilates Block exercises would result in improved hip extension

muscle recruitment patterns. The following results were recorded:

1st session: lumbar erector spinae contracted first in both legs.

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11th, 21st and 30th sessions:

Right hip extension: normal activation sequence.

Left hip extension: hamstring and contralateral erector spinae contracted at

the same time.

The results indicate that Tarryn showed improvement with respect to the hip extension

sequencing after the 10th session but plateau after that, showing no further

improvement but holding the improvement gained. The right hip showed normal hip

extension sequencing, however the left hip, although an improvement was noted,

showed that the left hip extensors did not recruit accordingly. Reasons for this could be

tight left hip flexors which could mechanically and neurologically inhibit gluteus

maximus’ function. Another reason could be in conjunction with tight hip flexor

muscles, Tarryn’s left gluteus maximus may have been inhibited and poorly activated

during the movement, leading to overactivity of the stabilisers in the lumbar spine, the

erector spinae muscles.

One finding that I observed was that Tarryn was able to extend both hips especially the

right hip with greater range of motion, as well as maintain good pelvic lumbar

stabilisation during the Gluteals Kneeling Series. I started noticing this at about the 17th

session and decided to test for it at the end of the 30thsession, and found similar results.

This improvement can perhaps be explained from the continual activation of the

gluteus maximus throughout the repertoire of the BASI Pilates Block exercises.

Tarryn mentioned that she started feeling and becoming more aware of her glutes

during her trail runs, whereas previously she hadn’t felt them . This can perhaps be

explained by the fact that through the continual verbal and tactile cueing as well as the

continual activation or engagement of the gluteus maximus, Tarryn gained heightened

awareness of this muscle. Finally, Tarryn’s right sided lower back pain also subsided.

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8. Conclusion

The literature shows that single-limb squat and single-limb deadlift exercises are the

most effective at recruiting gluteus maximus. The purpose of this case study was not to

necessarily increase gluteus maximus strength but rather to recruit gluteus maximus

within a Pilates setting, using the BASI Pilates Block System to ascertain the effects of

this recruitment in terms of hip extension activation sequencing and Tarryn’s awareness

of this muscle.

Tarryn showed improved hip extension recruitment patterns as well as improved hip

extension range of motion and pelvic lumbar stability during the Gluteals Kneeling Box

work. Tarryn also became aware of her gluteus maximus muscle while trail running

which she hadn’t felt before the Pilates instruction, as well as an improvement with

respect to her lower back pain.

Improved pelvic lumbar stability during the Gluteals Kneeling Hip Extension work

indicates that Tarryn did not call on the back extensors to assist the gluteus maximus

and hamstring muscles in performing hip extension. This fact together with the other

results stated above, suggests that activating gluteus maximus with specific cueing

within the Pilates setting, using the repertoire of exercises can have positive effects

such as abatement of lower back pain, improved hip extension recruitment patterns

required for upright posture, walking and running, as well as improved pelvic lumbar

stabilisation, an important and key principle within the Pilates profession.

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9. References

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https://basipilates.co.za/interactive/teaching-tip-1-tone-voiceTeaching

BASI Comprehensive Study Guide, Module 3, Anatomy Overview – Part 2. p36.

Bram Swinnen, Re-activating and Strengthening the Gluteal Muscles, Functional

Resistance Training,

http://functionalresistancetraining.com/articles/re-activating-and-strengthening-the-

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Churchill Livingstone: NewYork. p 258.

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p 36.

Liebenson C (1996). Rehabilitation of the Spine. Williams & Wilkins: Baltimore. pp 30 and

31.

Lumbar Spine Assessment, Prone Hip Extension Test,

https://lumbarspineassessment.wordpress.com/2013/01/07/prone-hip-extension-test

Netter F K (1989). Atlas of Human Anatomy. CIBA-GEIGY Corporation. Basle.

Switzerland. Plate 160 and 465.

Sarah L Hundermark (2017). No Ifs. Just Butts workshop. BASI Pilates.

Stude D E (1999). Spinal Rehabilitation. Appleton & Lange: Connecticut. p 45.

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Travell J G and Simons D G (1999). Myofascial Pain and Dysfunction. The Trigger Point

Manual. 2nd Edition. Volume 2.Williams & Wilkins: Baltimore. p 323.

University of Western States. College of Chiropractic (2013). Key Movement Patterns:

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